ARMS

ARM BURNOUT, using DBs that will challenge you throughout
1. Reverse lunge with bicep curls, 45 seconds
2. Shoulder press, 45 seconds
3. Tricep extensions, 45 seconds
4. 2 Lateral raises into 2 shoulder shrugs, 45 seconds
Repeat 2-3x and then...
Push-ups to failure to end the burnout! Go until you can't go anymore!

The Garage Gym

Building your own home gym can seem intimidating!

What's the right flooring to use? Do I have enough space? How do I best utilize the space? What equipment is going to last the longest and be safe? I had so many questions in the beginning. After measuring out my garage space, I knew I didn't have a ton of space to work with, but I had to make it work. Yes, one day I dream about opening up a much bigger, prettier, and more finished/custom-looking gym in my home (not my garage!) that I can use for future clients... but this is where we're at in life right now and I wanted to take advantage of the situation. So we made do with what we had, and I feel like it's a perfect starting point. 

Honestly, I know to some of you it may not look like much, but it's everything to me right now. This small place is the beginning of a dream for me, and something I never thought would be able to happen so soon. It's a place that I hope my clients will always feel comfortable in, and feel of their worth. I've kept mirrors out of it for now, and on purpose. It's not a place I want them to be worried about what they look like on the outside, but rather, a place they feel strong from the inside out. That's the change I'm pushing with people... to feel of their strength starting WITHIN, first and foremost. We work hard here, we sweat, we keep things positive, and when people hear music blasting from the street and a garage full of strong women, they're bound to get a smile on their face. It has been such a fun space.

Our space is 12'x18'. It fits me + two clients easily at a time, and I feel like we're not ever bumping into each other.

Here are some links to the equipment I have and things I love and would recommend for your own home gym.

1. Dumbbells

They're a must. You can get stronger or build muscle without heavier weights, and this is a good starting place. If you are just starting out, I'd recommend getting a pair of 5# and 10#. If you have more experience, they range all the way up to 100#! I prefer the cast iron dumbbells over the vinyl ones, and this is why. The vinyl ones are a cheaper option, and are definitely good for beginning weight lifters because they have some protection over them, but for long-term use, they can crack and begin to fall apart. I decided to go with cast iron hex dumbbells, and I've loved them. I feel like they're going to last me a long, long time.

Find them here.

2. Flooring

If you're going to be lifting heavy weights and need a padded surface (and one you can clean easily), I'd recommend getting a good flooring. This is the flooring I used for my gym and it's been awesome. There's one area in my gym where I've had some scooting of the flooring due to heavier nearby equipment, but the great thing about it is that you can just move it to fix your needs! It's SO easy to put together, has amazing reviews on Amazon (4 1/2 stars with >1,800 reviews), and is much cheaper than other options I looked into. It's super easy to clean and to add onto if you need. If you have a space that isn't exactly the measurements of the mats, you can cut through it really easily with a blade and custom-fit it into your space. 

Find it here.

3. Resistance Bands

When I need just an extra push, I throw a band above my knees or ankles and all of the sudden my muscles are burning! Even just the most basic moves can be made more advanced with the help of a resistance band. I love using them with my clients, and I also love they fit right into my pocked if I'm running out the door to the gym. 

Get them for a steal of a deal here.

And some longer ones to hook to other equipment here.

4. Foam Roller

If you're finding yourself frequently feeling tight and sore, I'd absolutely recommend you get one of these. They don't cost very much, but it's a piece of equipment I use multiple times a week with my quads, back, and IT band... really anywhere I'm feeling tight. 

Get one here.

5. Yoga Mat

If feel like a yoga mat is critical for a gym, even if you don't practice yoga or not. I use it to protect my elbows and knees while I'm doing things like planks, commandos, or anything on the floor. Plus, you can roll it up, throw it over your shoulder, and take it anywhere on the go.

Find one here.

6. Sliders

I went to Michaels and bought those felt squares that cost me $0.30 each, and I made a pair  of sliders out of them. From towels to felt squares, you can make really anything work, but here are some for cheap that look a little more durable than mine. ;)

Find them here.

7. Jump Rope

I love incorporating the jump rope into my HIIT circuits because it's a great way to keep your heart rate between lifting. Give it a try! 

Find them here.

8. Physio Ball

This is my favorite out of the two I have. It's durable and I love the quality of it. I also love that it comes with a pump! I have a yoga mat from this company as well and really love it. They have been a good company to work with.

Find it here.

9. Bosu Ball

I know these are expensive, and I'd even recommend getting one off of KSL (I got mine used), but the great news is that it's a one-time purchase and then you have it forever. I use this for everything, and highly recommend saving up for one. They can be so useful in the gym!

Find one here.

10. TRX Straps

My clients know that when the TRX straps are out, they're going to get a good workout. Seriously no matter how in shape I've been, I always walk away from a TRX class feeling sore and with my muscles burning. It works your muscles in such an effective way using your own body weight as resistance, and I love that I also can take these straps anywhere! Hook them to a door, to a tree, to a soccer goal post... the options are endless. Such a great way to get in a workout. And again, a little bit of a splurge at first, but these things last forever. It's a one time buy and one you won't regret.

Find one here.

11. Squat Rack + Bumpers

My squat rack/bar/bumpers were from a contact that my friends Erika and JJ recommended to me. If you're interested in big equipment like this, please feel free to message me and I can send information along.

12. Miscellaneous

A box fan, protein bars, towels, body bar (this is something I LOVE more than I thought I would and I use it with my clients. I got the 20# bar and it's perfect!), aerobic step: health club size (which I have and love)... or circuit size (smaller and cheaper), whiteboard and markers, wall clock, battle ropes, plyo boxes to jump on, a hydroflask,  pilates balls (I have two of these and love them), and a journal to keep track of progress (I also have one of these for each of my clients and we write goals/progress in each one... plus, these ones are CUTE!

Let me know if you have any questions, and I'll do my best to answer them. Good luck in your own home gyms! Remember that it doesn't need to be fancy- just practical! And that's the beauty of being able to build it anywhere!

Amazon Prime Deals

Some of my favorite kitchen items on sale today for Amazon Prime members!

1. The Instant Pot!

My very favorite kitchen item that I use each week. Find it on sale here. And just look at the reviews on that thing! Amazing. (For the 8 quart, it's even cheaper too if you have a Prime account. Find that here.)

2. Spiralizer

Find it here. Another favorite item in my kitchen. Have you tried zoodles (zucchini noodles)? YUM.

3. Juicer

Find it here. Another great way to get your nutrients in!

4. KitchenAid Stand Mixer

I have a Bosch and love it, but I know just about everyone else in the world loves their KitchenAid Mixer. Plus, they're cute! Find it here. For $240 too? Can't beat that price!

5. Bento Lunch Boxes with Lids for Meal Prep!

Going to snag these today! Find them here.

6. Bentgo Kids Lunchbox

A perfect way to get your kids meals portioned out just right. Find it here.

7. Food Scale

For any of you macro-counters out there, this would be a good scale for you! Find it here.

8. Food Processor

Find it here.

14 weeks

For those who read our story about some struggles we had getting pregnant this time around (read here), I recognize fully how grateful we both are now that there's a healthy baby inside of me who is actually growing and developing a strong body. We are over-the-moon excited. And to find out on our fifth anniversary this year was something I'll never forget.

Here's a little snippet of the story. Before I begin, you have to know how much I love surprising Bry. I have to say I'm a pretty dang good liar when I'm hiding something really exciting for him. I get such a kick out of watching to see how he'll react. So, with that... let me tell you the story.

We were packing for our Thailand trip back in early May and I knew my period was supposed to start while we were there (and ON our fifth anniversary... I know... worst timing ever, right?). I slipped one pregnancy test in my suitcase just in case. We've sen a lot of negative tests this last year, and I thought, 'What the heck, I'll just pack one just in case.' So off we went. A few days into our trip, and the night before our fifth anniversary, I recognized my body didn't quite feel normal. I felt a little extra bloated all the time and not quite "normal." The day came when my period should've started, and the entire day I waited for it to start. That night, still nothing. I got this little flicker of excitement inside, and decided I was going to wake up in the middle of night to check without Bry there (as you can see... I plan all my surprises very carefully haha). I hid the test in the bathroom of our hotel under some towels, and set a quiet alarm to go off at 2:00 am.

Waking up at 2, I quietly snuck out of bed to the bathroom, and took the test in the pitch black. As soon as that positive sign showed up, the tears came with it. I was so overcome and overjoyed, I spent the next few minutes trying to just control myself and calm myself down so I could sneak back into bed and begin to plan how I was going to reveal the news to Bry.

As I was almost into bed, Bry woke up and noticed me sniffling. He asked, "You okay, honey?" Ohhhh crap, I thought. I had to fake something quick. Sniffling some more (this time as an act), I whispered, "I just started my period again." 

I felt a warm hug around my back. "Oh Meg, I'm so sorry. You know what? We're here in Thailand celebrating our anniversary, and let's just not worry about it. It will happen when it needs to happen. Don't worry, sweetie. Don't lose sleep over it, okay?" 

Yessssss. I smiled big behind my sniffling. Success. I had him.

Told you... I'm the worst. :) But just wait...

The morning came and I hadn't slept much because my heart had basically been exploding the rest of the night, but a taxi picked us up early after breakfast and took us to Khao Sok National Park where we were staying the night of our anniversary. Bry slept the whole way there, and I took that time to write him a letter and some other things I was going to use for my surprise that night. We arrived in Khao Sok and ended up having one of the most memorable days... hiking in a downpour through the jungle with a guide, eating fresh food on the lake, spending the day swimming and kayaking and reminiscing on our last five years... I held in my secret all day and waited until the timing was just right.

It started to drizzle rain again that evening and we had about an hour before we had to be back with our guide for dinner. I told Bry I had a letter and a surprise for him. We sat outside on our porch and watched the rain fall and bounce off the water. I had him read my note, and then held out a small wooden container with five pieces of paper folded up inside. I told him to read each one out loud. On each piece was a wish: something I hoped for the both of us this next year. He picked up the last piece of paper and read:

"I wish your love will only double in size as we welcome another angel into our life, January 2018. Sweetheart, I'm pregnant."

More tears. And maybe some backflips into the lake. :)

...And thennnnnn I had to quickly forgive him for faking him out the night before. But my plan had worked. He was so surprised. And SO excited. Being able to see that heartbeat at 10 weeks was such a blessing and one I won't ever take for granted anymore. We feel so grateful and continue to pray each day for this little one inside of me.

I'm excited now to update you as the weeks go on and to embrace every stage as it comes this time around. Growing a belly physically is one thing. But mentally it's a whole other obstacle for me. My goal this time around is to make my mental game stronger, to embrace the changes my body is going through, and to find the beauty in the entire process.

Now that I am waving first trimester goodbye... (happily!!), I thought it would be fun to do some little updates each week. (And each week my entry won't be this long, don't worry.)

Some tips that helped me through my first trimester... Let me start by saying first trimester is pure survival mode, right? The tips I'm going to share may work for some, but for others may not work in the least bit. Each of our pregnancies are very unique and individual, but I'll share things that helped me here, and hope they help some of you too.

First: water, water water. Ice cold water. I kept a huge water bottle by the side of my bed, and when I would wake up feeling all sorts of nausea and sick, I'd start with a few sips of ice cold water. Getting food down was just about the hardest thing to muster through my worst weeks (weeks 8-12), but I noticed when I'd force something down in the morning, I wouldn't get as sick as if I just avoided food completely. Toast became my best friend, and that was sometimes just about all I could get down in the morning, but it helped me a ton. Last pregnancy with Ellie, when I avoided food because of my nausea, it was wayyyy worse throughout the day. This time around, I've been trying my best to eat a little something every few hours (even if I kind of have to force it down at first), and that has helped to keep my sickness at more mild state. This has also helped me to avoid more headaches this time around too. With Ellie I remember taking Tylenol just about every day through some of those bad weeks, but I noticed the more hydrated I was, I didn't have near as many headaches this time around. Just a thought!

Second: exercise. Holy moly, if there's one thing I'd say to keep doing while you're pregnant, it's exercise. It has helped me SO much this time around: physically, mentally, and emotionally. I've been way more fatigued this time around, and getting out of bed in the morning can be extremely hard, but the second I get up and start to move, I feel amazing. I've been keeping my normal routine for now, just lifting a little less weight or stopping if I feel uncomfortable in any way. I've been listening to my body and letting it guide me. But so far, I've been able to keep up my regular routine, and training with my clients has become one of my biggest blessings. Even if it's getting out on walks, or doing some laps at the pool, get out and move!

Third: controlling cravings. I've been trying to recognize my cravings earlier, and doing my best to choose healthier options when I can. But with that being said, I also recognize the importance for BALANCE and moderation in all things. My cravings have been all over the map, but always really strong.  I journaled my pregnancy closely with Ellie, and it's been to fun to compare the journal entries week by week to see the differences/similarities between the two. The funny part is they've been almost identical so far, which points my guesses straight toward having another girl.

Although my craving is watermelon this week, want to know my cravings pretty much all of first trimester!?

Soda (yes, weird... I hadn't had a drink of soda in almost two years until this pregnancy.)

Salty chips. Don't get me started with Fritos! Yummmmm.

Pickles

Corndogs and fried food (weird, again.)

Anything salty

Nothing sweet (chocolate and ice cream have been out of the picture for 13 weeks)

I laugh because I am telling you, this is EXACTLY what happened when I was pregnant with Ellie. Same exact cravings. Why is it always bad food during first trimester? The funniest part is that when I start to feel normal again (which has happened this past week), my cravings change entirely... salads, watermelon, fresh fruit, chocolate, sweets... those things come back full force. Weird. But as I've been able to recognize these cravings early and label them as just "cravings," I've been able to wait it out just long enough to see if they'll go away... and most of them eventually do. If the craving keeps coming back and back, you bet I've indulged from time to time. And that's totally okay! Like I've always said... it's okay to enjoy our cravings from time to time, we just have to find that balance. So yes I've had the occasional soda and salty chips, but I've balanced them out with mostly healthy food in between. I have to say I'm pretty proud I've resisted a corn dog so far though, and that's been hard haha. We'll see how long I can keep that up. 

Okay enough about my tips and cravings... here are the fun questions to answer:

Biggest craving right now:

watermelon

Baby is the size of:

a lemon

Weight gain:

1 pound and growing

Funny pregnancy moments:

Leaving my wallet in a store (and thankfully having it returned two days later), losing my keys more times than I am willing to admit, leaving my keys in the fridge, forgetting where my sunglasses were and searching the house only to find them on my head 10 minutes later... I'm telling you, pregnancy brain is a REAL THING.

How I'm feeling now:

This week I'm finally feeling my energy come back. I'm feeling more like myself, waking up with no nausea (praise the heavens!), and cravings are switching. My appetite has skyrocketed in this past week, and I'm embracing that fully. My bump is enough I can't hide it quite as good anymore. It's the "muffin top" look I'm just learning to embrace each day haha. I'm still waking up in the night to have to pee, but not as consistently as the weeks previous. Hoping that changes soon! I'm so happy and thankful to be feeling better.

Predictions:

Girl. All the way. It's been an almost identical pregnancy to Ellie's (from what I journaled), so that will be interesting to see.

Yay for second trimester!

Momstrong Favorites

There are some things I just can't go without out, and I want to share them here!

1. The Wet Brush

If you haven't owned The Wet Brush, you just don't know how much easier life could be... especially if you have long, thick hair like mine... or a toddler with hair that gets sticky and messy by the end of each day. I honestly have no idea how I once lived without it and I will never buy another brush for my hair. It detangles as it brushes through, and makes jumping out of the shower and getting ready on-the-fly easy. I used to hate brushing through my hair after a shower because of how tangled it would get, but this whips it smooth in no time. If you have little girls, get a couple now and thank me later!

Find it here.

2. Hydroflask

If you know me, you know I'm obsessed. It's basically my other child, seeing how I take it everywhere with me. It keeps my water cold for more than 24 hours, and helps me stay hydrated each day. I love having the 32 oz. with the straw top. And how cute is this color!?

Find it here.

3. Nike FlyKnits

Third item of business. My favorite training shoe that ever existed. If there was the world's comfiest shoe out there, I'm pretty convinced it's this one. I love being able to slip them on like socks. They're snug of my feet, super light-weight, and I have loved using them for training. For running, I use a sturdier running shoe (Saucony brand), but for just about everything else, I'd pick my FlyKnits first! Below are the exact ones I have, and love that I can wear them with anything. Worth the splurge!

Find them here.

4. Batiste Dry Shampoo + It's a 10 Miracle Leave-In Conditioner Plus Keratin for my hair!

Two of my favorite hair products I can't go without. Batiste Dry Shampoo is my lifesaver when I need to get somewhere after a workout, or when I don't have time to wash my hair. After a few sprays and rubbing it in, it's like your hair is shower-fresh! I've tried many brands, and this one is still my favorite (which is a bonus because it's one of the cheapest too!). Go with "coconut and exotic tropical" if you've never tried it. Trust me on this... if you're a busy woman, you'll want this in your life. 

Find it here.

It's a 10 Miracle Leave-in Conditioner Plus Keratin makes a big difference as I'm to keep my hair healthier. The 10 oz bottle lasted me months, and I'd just spray a couple sprays on my damp hair after coming out of the shower. It smells amazing and keeps your hair nice and soft and smooth.

Find it here.

5. Good quality leggings

I am always about finding deals when I can and trying to save money whenever possible, but I've also learned that the leggings that last and the ones I always end up keeping over a long period of time, usually begin with more quality (and a higher price). The reason I love Athleta brand is because everything I've ever bought from there lasts me a long time, and I think their clothes are stylish and fun. I also used my 30% off and $15 coupon to purchase them, and love that they have frequent sales and discounts. These are my favorite leggings as of late, and I have the top to match! 

Find them here.

6. Sports Bra

While we're on the topic of Athleta, I wanted to share with you my favorite sports bra I own: The Inhale Bra. I want it in every color. It's cute, SO comfortable, has just enough support, and a little padding to help me out a little (if you other small-chested ladies know what I mean). :) I want it in this pattern below.

Find it here.

7. The Apple Watch

This is something I bought on Black Friday last year, and I have loved it ever since. Sure, there are other watches that may measure a more accurate heart rate or caloric expenditure, but it does the trick for me, and comes pretty dang close with its measurements.  I got the black one, and love it... but I kind of wish I would've chosen the rose gold face. And have you seen all the cute new colored bands!? To die for!

Find it here.

8. Stance Socks

For the most part, I buy cheap socks. I can't seem to justify spending too much on socks. But when I take the leap and just spend a little extra on these (~$10 a pair), I end up loving them and wearing them all year long. My brothers, who are all athletes and really picky about their athletic socks, love stance socks because they outlast most brands. That's why the NBA picked them up too. They're extremely comfortable, not to mention stylish. I didn't realize how many women's styles they now offer, and these are some I've had my eyes on below.

Find them here.

9. Gym Bag/Tote

There are a lot of cute ones out there, but this is one that goes with everything, PLUS fits everything you need. I like finding pieces that are cute, can be easily cleaned, and stay practical as I need to fit several things in there each day.

Find it here.

10. Resistance Bands

I've linked this before, but I'm linking it again, because I love and use these so often. The best part about them is that you can so easily throw them in your gym bag and carry them along. They make even the most simplest movements more difficult, and involve your inner and outer thighs/glutes really effectively. And for $12 for the whole set of five!? Can't be beat!

Find them here.

I hope you enjoy! I'll be doing this every so often, because when I find something good, I want to share! Happy shopping!

Abs

#2 in my total body HIIT series (for #1, look one video back on blog)

1. Ab fold-ins, 8-12 reps
2. Swimmers, 15 seconds (killerrrrrr)
Rest 15 seconds
3. Toe-touch pulses, 8-12 reps
4. Rocking planks, 8-12 reps
5. Star planks, 8-12 reps

REPEAT 2x through 

Good luck! Tag me once you're finished! #momstrongutah / @momstrongutah

Lake Powell 2017

As you know, I like to share some of my travels on here, and my husband put together a really cool video highlighting our trip to Lake Powell with the Miles family. It's here for those interested. There are some inside jokes thrown in there, so just ignore the crazy. A family that Lake Powell's together, stays together. ;)

Oh, and that cover picture to the video... that's real. #moana #howcrazyisthat?

Arms + Shoulders

Here is another HIIT series. Remember this is the first video in the series and I have three more coming. Start with this one, and throughout the coming weeks, add the next ones on to this one. 

1. Plank rows into hammer curl + press, 8-10 reps

2. 2 push-ups

3. Upright row, 8-10 reps

4. 3 push-ups

5. Tricep kickbacks, 8-10 reps

6. 4 push-ups

7. Tricep extensions, 8-10 reps

8. 5 push-ups

REST ONE MINUTE, then start at #8 and move backwards. Repeat 2x through and your shoulders/arms will be burning!

Utah Farmer's Markets 2017

I found this information from Salt Lake Tribune, and wanted to share it here. I hope you'll fill your homes with fresh produce this summer/fall. Enjoy!

SALT LAKE COUNTY

9th West Farmers Market

Formerly the The People's Market, this Sunday-only market is celebrating its 10th year; 10 a.m.-2 p.m. Sundays, June 14 through October; International Peace Gardens, 1060 S. 900 West, Salt Lake City; http://9thwestfarmersmarket.org.

Downtown Farmers Market

The Downtown Farmers Market will celebrate its 23rd year with more than 250 vendors; 8 a.m. to 2 p.m. Saturdays,June 13 through Oct. 24; Pioneer Park, 350 S. 300 West, Salt Lake City; www.slcfarmersmarket.org.

Downtown Harvest Market

The Downtown Farmers Market will open from 4 p.m.-9 p.m. Tuesday evenings, Aug. 4-Oct. 20; Pioneer Park, 350 S. 300 West, Salt Lake City; www.slcfarmersmarket.org.

Gardner Village Farmers Market

Gardner Village will host the Wasatch Front Farmers Market, 9 a.m.-1 p.m. Saturdays through Oct. 31; 1100 W. 7800 South, West Jordan; www.wasatchfrontfarmersmarket.org.

Murray Farmers Market

Murray City will host a farmers market, 9 a.m.-2 p.m. Fridays and Saturdays, July 25-Oct. 31; Murray City Park, 200 E. 5200 South; www.murray.utah.gov.

South Jordan Farmers Market

"Utah Growers, Make the Connection" is the theme for this city's farmers market, 8 a.m.-2 p.m. Saturdays, Aug. 1-Oct. 31; South Jordan City Hall, 1600 W. Towne Center Drive; www.southjordanfarmersmarket.com.

Sugar House Farmers Market

The new location for this market is the Sugarmont Plaza from 4-8 p.m. Fridays, July 10-Oct. 16; 2232 S. Highland Drive, Salt Lake City; www.sugarhousefarmersmarket.com.

Wasatch Front Farmers Market

Wheeler Farm will host this market, 9 a.m.-2 p.m. Sundays, June 7-Oct. 26; 6351 S. 900 East, Salt Lake City; www.wasatchfrontfarmersmarket.org.

AROUND THE STATE

Bountiful Farmers Market

The Bountiful Farmers Market is 3 p.m.-dusk (or 8 p.m.) Thursdays, June 11 through October; 100 S. 100 East; www.bountifulmainstreet.com.

Cache Valley Farmers Market

Cache Valley Gardeners' Market is from 9 a.m.-1 p.m. Saturdays through Oct. 17; Logan Historic Courthouse, 199 N. Main; www.gardenersmarket.org.

Downtown Ogden Farmers Market

"Get Fresh in the City" is the theme for the Downtown Ogden Farmers Market, 8 a.m.-1 p.m. Saturdays , July 11-Sept. 26; Ogden Historic 25th Street; www.ogdenfarmersmarket.com.

Heber Valley Farmers Market

Produce, arts and crafts, live music and food, 4-9 p.m. Thursdays, June 11-Aug. 27; Main Street Park, 250 S. Main St., Heber City. Additional parking at the Heber City Police Station, 301 S. Main St.; www.ci.heber.ut.us/community/events/farmersmarket.

Kaysville — USU Botanical Center Farmers Market

Local produce, baked goods, art, handmade items, children's activities and educational opportunities, 5-8 p.m. Thursdays, July 9-Sept. 24; Utah State University Botanical Center, 920 S. 50 West, Kaysville; www.usubotanicalcenter.org/htm/farmers-market.

LaVell Edwards Stadium Farmers Market

LaVell Edwards Stadium Farmers Market will host a farmers market, 3-7 p.m. Thursdays, July 30-Oct. 29; LaVell Edwards Stadium, Brigham Young University campus, Provo; http://dining.byu.edu/farmers_market.html.

Long Valley Farmers Market

A seasonal weekly market featuring southern Utah produce, 9 a.m.-noon Saturdays, through October; Kane County North Event Center, 475 N. State St., Orderville; www.facebook.com/pages/Long-Valley-Farmers-Market/1397811127154513.

Mapleton Farmers Market

Mapleton hosts an old-fashioned farmers market, 8-11 a.m. Saturdays, July 25-Sept. 26; Mapleton City Center, 125 E. 400 North; www.mapletonmarket.org.

Park City Farmers Market

Park City's Farmers Market is noon-6 p.m. Wednesdays through October; The Canyons, 4000 The Canyons Resort Drive, Park City; www.parkcityfarmersmarket.com.

Park Silly Sunday Market

This open-air market, street festival and community forum runs 10 a.m.-5 p.m. Sundays through Sept. 20; 900 to 200 Main St., Park City; www.parksillysundaymarket.com.

Provo Farmers Market

Provo hosts a farmers market, 9 a.m.-2 p.m. Saturdays through Oct. 31; Pioneer Park, 500 W. Center St.; www.provofarmersmarket.org.

Rockhill Creamery Farmers Market

The Farmers Market is 10 a.m.-1 p.m. Saturdays through Oct. 17; Rockhill Farm, 563 S. State St., Richmond; www.rockhillcheese.com.

St. George Farmers Market

This market will feature vendors from Washington and Iron counties, 8 a.m.-noon Saturdays through Oct. 31; Courtyard at Ancestor Square, Main Street and St. George Blvd.; www.farmersmarketdowntown.com.

Thanksgiving Point Farmers Market

Thanksgiving Point's Wasatch Farmers Market runs 10 a.m.-2 p.m. Saturdays, Aug. 1-Sept. 19; 3003 N. Thanksgiving Way, Lehi; www.wasatchfrontfarmersmarket.org.

Wayne County Farmers Market

This market is 4 p.m. through October; Center and Main streets, Torrey; facebook.com/WayneCountyFarmersMarket.

Zion Canyon Farmers Market

The market is celebrating its 10th year, 9 a.m.-noon Saturdays through Oct. 17; Bit & Spur Restaurant, 1212 Zion Park Blvd., Zion Canyon; www.zionharvest.org/_includes/ZFM.htm.

Good luck!

ABS + SHOULDERS

Work for 45 seconds, rest for 15 seconds in between moves. Second time through, work for 30 seconds, rest for 10 in between moves. Third time through work for 20 seconds (going as hard as you can) no rest in between moves. Give it a try!


1. Using sliders: in and out, alternating legs
2. Commandos
3. Plank hold
4. Using sliders: mountain climbers

Orzo Pasta Salad

A ten minute dinner that will knock your socks off! The perfect spring/summer dish to have on your table. 

Ingredients:

8 oz. whole wheat orzo pasta

1 can black beans, drained and rinsed

1 yellow bell pepper, diced

1/2 purple onion, diced

1/2 pint grape tomatoes

1 avocado, diced

1 lime

Annie's Organic Cowgirl Ranch dressing, to taste

Instructions:

1. In a medium pot over the stove, cook orzo pasta until done. Drain the water and return to pot.

2. Add in beans, pepper, onion, tomatoes, avocado, and toss.

3. Squeeze lime juice over top.

4. Add in dressing to taste and gently toss. Enjoy warm or cold!